Workout of the Day 06-12-23
Monday
Strength
5 x 1 Weighted Strict C2B
5 x 1 Weighted Ring Dip
Conditioning
5:00 Cindy
5 Minutes, As Many Rounds as Possible
5 Pull-Ups
10 Push-Ups
15 Air Squats
Tuesday
Strength
8:00 Every Minute on the Minute
Hang Power Clean + Push Press
Conditioning
"DT"
5 Rounds
12 Deadlift 155/105
9 Hang Power Clean
6 Push Jerks
Wednesday
Conditioning
A. 20 Calorie Bike
B. 30 Calorie Row
C. 400 Meter Run
AB-BC-CA-AC-CB-BA
2:00 Rest b/w each of the 6 rounds
Thursday
Conditioning
20 Minutes
M1: 10 Parallette Shoot Throughs
M2: 20 Wallballs
M3: 0:25 L-Hang
M4: 50 Double Unders
Friday
Conditioning
Teams of 3, full rounds
18:00 As Many Rounds as Possible
12 Kettlebell Swings R/G
12/10 Calorie Bike
Saturday
ROWLYMPICON!
RowLympiCon Event 1
12:00
9-12-15
Snatch, Clean & Jerk, Thruster 115/85
Bar Facing Burpee
Deadlift + Hang Clean + Shoulder to Overhead + Front Squat in time remaining
ScoreA = Time
ScoreB = Weight
Workout of the Day 06-05-23
Monday
Conditioning
"Barbara Ann"
5 Rounds
20 Handstand Push-Up
30 Deadlift 135/95
40 Sit-Ups
50 Double Unders
rest 3:00 between rounds
Tuesday
Strength
10:00 Every Minute on the Minute
3 Hang Power Clean
Conditioning
21-18-15-12-9
Hang Power Clean 135/95
*200 Meter Run after each
Wednesday
Conditioning
2 Rounds
1000 Meter Row
rest 2:00
1.5 Mile Bike
rest 2:00
100m Walking Lunge
rest 2:00
Thursday
Conditioning
15:00 Toes to Bar ladder + burpees
M1: 1 Toes to Bar + As Many Burpees as Possible
M2: 2 Toes to Bar + As Many Burpees as Possible
....
M15: 15 Toes to Bar + As Many Burpees As Possible
Friday
Conditioning
Teams of 3, 9 Rounds each ea. ea.
Partner I Go, You Go, You Go
5 Power Snatch 135/95
10/8 Calorie Bike
Saturday
Conditioning
CrossFit Total
Build to heavy 1 Rep Back Squat
Build to heavy 1 Rep Strict Press
Build to heavy 1 Rep Deadlift
Sunday
Conditioning
10-9-8...3-2-1 For Load
Bench Press
Dual DB Power Clean
Workout of the Day 05-29-23
Monday
Conditioning
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Tuesday
Strength
9 Minutes, Every Minute on the Minute
Power Clean + Hang Power Clean + Push Press + Push Jerk
Conditioning
12:00 As Many Rounds as Possible
50 Unweighted Step-Ups
5 Clean & Jerk 185/125
Wednesday
Conditioning
3 Rounds
50/40 Calorie Row
Rest 2:00
35/30 Calorie Bike
Rest 2:00
Thursday
Conditioning
4 Rounds
20 Ring Dips
400 Meter Run
Friday
Conditioning
5 Rounds, Every 4:00
5, 25 Foot Shuttle Run
10 Box Jump 24/20
12 Jumping Lunge
15 Kettlebell Swing R/Y
Saturday
Conditioning
Teams of 3
400 Meter Sled Push Outside 45/35
100 Dual DB Snatch 50/35
100 Dual DB Thruster
100 Calorie Bike
400 Meter Sled Push
Sunday
Conditioning
20:00 As Many Rounds as Possible
2 Rope Climbs
20 Pistols
20 Push-Ups
Workout of the Day 05-22-23
Monday
Conditioning
"Barbara-esque"
3 Rounds, Go Every 10:00
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squat
Rest Remaining Time
Tuesday
Strength
9 Minutes, Every Minute on the Minute
2 Hang Power Clean + 2 Shoulder to Overhead
Conditioning
3 Rounds
30 Hang Power Clean 95/65
30 Push Press
30 Sprawl
Wednesday
Conditioning
4 Rounds
40/35 Calorie Row
1:00 Rest
400 Meter Run
1:00 Rest
30/25 Calorie Bike
1:00 Rest
Thursday
Conditioning
20:00 As Many Rounds as Possible
20 Dual Dumbbell Box Step-Ups 35/25
20 Dual Dumbbell Walking Lunges
40 Single Dumbbell Weighted Sit-Ups
Friday
Conditioning
3 rounds, at 100% effort:
250 Meter Row
10 Kettlebell Swings R/G
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
250 Meter Row
6:00 Rest b/w Rounds.
Saturday
Strength
9 Minutes, Every Minute on the Minute
2 Power Snatch
Conditioning
"Randy"
75 Power Snatch 75/55
Sunday
Conditioning
3 Rounds
4 Rope Climbs
500 Meter Row
60 Double Unders
Workout of the Day 05-15-23
Monday
Strength
18 Minutes, Every Minute on the Minute
1 Squat Clean
Conditioning
20 Hang Squat Clean 135/95
20 Lateral Burpee over the Bar
Tuesday
Conditioning
5 Rounds
40 Double Unders
30 Foot Handstand Walk
20 Kettlebell Swings G/Y
Wednesday
Conditioning
CRCF Triathlon
2 Rounds (40:00 Cap)
200 Meter Run
0.3 Mile Bike
400 Meter Row
500 Meter Run
0.6 Mile Bike
700 Meter Row
800 Meter Run
0.9 Mile Bike
1000 Meter Row
Thursday
Strength
5-3-2-1-1-1 Push Press
Conditioning
For Time
250 Meter Sled Push
Friday
Conditioning
"Fran"
21-15-9
Thruster 95/65
Pull-Up / Jumping Pull-Up
Saturday
Conditioning
Partners, 9:00 Time Cap
50 Deadlift 225/145
50 Toes to Bar
40 Deadlift
30 Chest to Bar
30 Deadlift
10 Bar Muscle-Up
Floater Partner I Go, You Go, Full Round
20/15 Calorie Bike
10, 50 Foot Shuttle Runs
Sunday
"McNally"
Partner WOD: (split how you choose, slap 5 when you switch)
Partner 2000 Meter Row
100 Wallballs 20/14#
1000 Meter Run Together
50 Power Cleans 135/95#
100 Calorie Bike
Workout of the Day 05-08-23
Monday
Strength
20 Minutes, Every 2:00
2 Squat Cleans
Conditioning
3 Rounds
5 Squat Cleans 185/125
5 Front Squats
100 Double Unders
Tuesday
Conditioning
5 Rounds
12 Handstand Push-Up
15 Dual Kettlebell Sumo Deadlift R/G
12 Pull-Ups
Wednesday
Conditioning
5 Rounds, Every 8 Minutes
500 Meter Row
400 Meter Run
30/25 Calorie Bike
*mix up the order each time
Thursday
Strength
5-3-2-1-1-1 Strict Press
Conditioning
3 x 20m Upper Body Sled Push
Friday
Conditioning
Partners
40 Deadlift 275/205
50 Toes to Bar
60 Calorie Bike
50 Toes to Bar
80 Calorie Row
Saturday
Conditioning
1 Mile Run
50 Power Snatch 95/65
5 Rope Climbs
50 Burpees
1 Mile Run
Sunday
Strength
3 x 10-20 Feet Elevated Ring Row
Conditioning
100 Turkish Get-Ups Bk/Y
Workout of the Day 05-01-23
Monday
Strength
5 Minutes, Every 1:00
Hang Squat Clean + Pause Squat Clean
Rest 1:00
5 Minutes, Every 1:00
Squat Clean
Conditioning
10 Rounds (25:00 Time Cap)
200m Run / 0.4 Bike / 250m Row
1 Squat Clean as heavy as possible
Tuesday
Conditioning
18 Minutes, As Many Reps as Possible
1:00 Stations
- Rope Climbs
- Burpee Box Jump
- Double Under
Wednesday
Conditioning
30 Minutes, As Many Rounds as Possible
100 Meter Suitcase Carry R/G
20 Step-Ups 1 dumbbell 50/35
0.3 Mile Bike
400 Meter Run
2:00 Rest
Thursday
Strength
5 x 2 Strict Press
5 x 2 Push Press
Conditioning
1 Round for Time
50 Strict Press 45/35
50 Calorie Row
Friday
Conditioning
3 Rounds
20 Toes to Bar
20 Pistols
20 Sumo Deadlift 225/155
Saturday
Conditioning
Partners
800m Run together
100 Pull-Ups, shared
800m Run together
200 Push-Ups, shared
800m Run together
300 Air Squats, sahred
800m Run together
Sunday
Strength
3 x 10-20 Feet Elevated Ring Row
Conditioning
20 Minutes, As Many Rounds as Possible
30/25 Calorie Bike
1:00 Wal-Sit
20 Sit-Ups
15 Kettlebell Swings
Workouts of the Day 04-24-23
Monday
Strength
5 Minutes, Every 1:00
1 Clean Pull + 1 Squat Clean
Rest 1:00
5 Minutes, Every 1:00
1 Squat Clean w/ :03 Pause in Bottom
Conditioning
8:00 As Many Rounds as Possible w/ Partner
5 Front Squat 135/95, 225/155
10/8 Calorie Bike
Tuesday
Conditioning
3 Rounds
400 Meter Run
21 Kettlebell Swings G/Y
12 Ring Muscle-Ups
Wednesday
Conditioning
30 Minutes, As Many Rounds as Possible
500 Meter Row
40 Double Unders
0.3 Mile Bike
20 Dumbbell Walking Lunge 50/35
1:00 Rest
Thursday
Strength
4x Every 2:00, 3 Strict Press
4x Every 2:00, 3 Push Press
Conditioning
7 Minutes, As Many Rounds as Possible
16 Dumbbell Thrusters 35/25, 50/35
12 Burpee Box Jump 20/16, 24/20
Friday
Conditioning
5 Rounds
0:45 Stations
- 5 Deadlift 275/185
- 0:30 Handstand Hold
- 10 Chest to Bar
- 0:30 L-Sit
Saturday
Conditioning
Teams of 3, 2 Rounds
As Many Reps as Possible
6:00 Calorie Bike
6:00 Distance Sled
6:00 Single Arm Snatch 70/50
Sunday
Strength
5 x 2 Turkish Get-Up
Conditioning
3 Rounds
Max Reps Bench Press @ 1x Bodyweight / .75x Bodyweight
Max Reps Feet up Ring Row
Full Recovery
Workout of the Day 04-17-23
Monday
Strength
5 Minutes, Every 1:00
2 Squat Cleans
5 Minutes, Every 1:00
1 Squat Clean + 1 Front Squat
Conditioning
10-9-8..3-2-1 Ring Dip
*2 Front Squat 225/155 from the floor after each set
Tuesday
Conditioning
5 Rounds
6 Bar Muscle-Up
10 Burpees
60 Double Unders
Wednesday
Conditioning
4 Rounds
500 Meter Row
1:00 Rest
400 Meter Run
1:00 Rest
30/25 Calorie Bike
1:00 Rest
Thursday
Strength
4x Every 2:00, 5 Strict Press
4x Every 2:00, 5 Push Press
Conditioning
Partners Share
3 Rounds
40 Push Jerk or Push Press, 135/95
60/50 Calorie Row
Friday
Conditioning
3 x 3:00 As Many Rounds as Possible
1:0 Rest b/w each 3:00 Round
5 Sumo Deadlift 225/155
8 Box Jump
16 Jumping Lunges
Saturday
Conditioning
5 Rounds w/ Partner, Split as Desired
20/16 Calorie Bike
20 Push-Ups
20 DBall Cleans 100/70
20 Wallballs 30/20
20 Pull-Ups
Sunday
Strength
3 x 15 Strict Pull-Up
Conditioning
100 Bench Press 135/95
Every drop = 200m Farmers Carry
Workout of the Day 04-10-23
Monday
Strength
10 Minutes, Every 1:00
1-3 Squat Cleans
*build to heavy single
Conditioning
10-9-8...3-2-1
Squat Clean 135/95
*3 Ring Muscle-Ups after each set
Tuesday
Conditioning
5 Rounds
12 Handstand Push-Ups
15 Feet Elevated Ring Rows
200 Meter Run
Wednesday
Conditioing
30 Minutes, As Many Rounds as Possible
500 Meter Row
40 Step-Ups
30 Crossovers
200 Meter Suitcase Carry
1:00 Rest
Thursday
Strength
4 Minutes, Every 1:00
3 Strict Press
4 Minutes, Every 1:00
3 Push Press / Push Jerk
Conditioning
Partner I Go, You Go, Full Rounds
5 Each
12 Thruster 95/65
10 Pull-Up / Jumping Pull-Up
10/8 Calorie Bike
Friday
Conditioning
Partner Workout
50 Deadlift 225/155
50 Toes to Bar
40 Deadlift
40 Toes to Bar
30 Deadlift
30 Toes to Bar
Saturday
Conditioning
Teams of 3
300 Calorie Row
200 Calorie Bike
1000 Meter Run together
Sunday
Strength
3 x 15 Strict Pull-Up
Conditioning
50 Turkish Get-Ups
*top of every 2:00 minute 35 Double Unders